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Ingredients
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1 tablespoon finely shredded lemon peel
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¼ cup lemon juice
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2 tablespoons minced garlic (12 cloves)
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1 ¼ pounds bone-in chicken breast halves, skinned
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¼ teaspoon ground black pepper
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⅛ teaspoon salt
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1 ¼ cups whole wheat penne pasta
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¼ cup dried tomatoes (not oil-packed)
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2 tablespoons pine nuts
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2 cups fresh basil leaves (about 1-3/4 ounces)
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1 tablespoon olive oil
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2 tablespoons grated Parmesan cheese
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1 tablespoon minced garlic (6 cloves)
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¼ cup reduced-sodium chicken broth
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1 (9 ounce) package baby spinach
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¼ teaspoon crushed red pepper
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⅛ teaspoon salt
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4 teaspoons grated Parmesan cheese
Directions
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For marinade, in a small bowl, combine lemon peel, lemon juice and 2 tablespoons garlic. Place chicken in a resealable plastic bag. Pour marinade over chicken. Seal bag and turn to coat chicken. Marinate in refrigerator for 30 minutes, turning bag occasionally.
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Preheat oven to 375 degrees F. Drain chicken and discard marinade. Sprinkle chicken with black pepper and 1/8 teaspoon salt. Place chicken in a foil-lined shallow roasting pan. Roast for 40 minutes or until an instant-read thermometer inserted into inside thigh muscle registers 165 degrees F. Allow to cool before removing meat from the bone and shred or cut into bite-size pieces. Transfer to an airtight freezer container. Cover and seal.
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To serve, cook pasta according to package directions; drain. Meanwhile, place dried tomatoes in a small bowl; pour enough hot water over tomatoes to cover and let stand until tomatoes are softened. Cut softened tomatoes into thin bite-size strips.
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For pesto, in a small skillet, cook pine nuts over medium heat about 3 minutes or until toasted, stirring often; set aside to cool. In a food processor, combine basil, pine nuts, oil, 2 tablespoons Parmesan cheese and 1 tablespoon garlic. Cover and process until smooth.
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In a large skillet, heat broth over medium heat until boiling. Add spinach; cook and stir about 1 minute or until spinach starts to wilt. Add chicken, crushed red pepper and 1/8 teaspoon salt. Cook about 2 minutes more or until spinach is completely wilted. Stir in cooked pasta, pesto, and dried tomatoes. Cook about 5 minutes or until chicken is heated through (165 degrees F). Sprinkle with 4 teaspoons Parmesan cheese.
Tips
To make ahead: Freeze marinated chicken for up to 1 month. A day before serving, place frozen chicken in refrigerator to thaw. Continue preparing recipe at step 3.
Nutrition Facts (per serving)
349 | Calories |
11g | Fat |
27g | Carbs |
35g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 serving | |
Calories 349 | |
% Daily Value * | |
Total Carbohydrate 27g | 10% |
Dietary Fiber 3g | 10% |
Total Sugars 2g | |
Protein 35g | 70% |
Total Fat 11g | 15% |
Saturated Fat 2g | 12% |
Cholesterol 76mg | 25% |
Vitamin A 5342IU | 107% |
Vitamin C 34mg | 38% |
Folate 25mcg | 6% |
Sodium 433mg | 19% |
Calcium 186mg | 14% |
Iron 5mg | 28% |
Magnesium 60mg | 14% |
Potassium 580mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.